A. Deadlift (15 min running clock)
work up set of 5 (AHAP)
B. 4 rounds (30 sec ea: 10 sec transition)
- Alternating Shoulder-Tap Plank
- Burpee lateral jump over KB
- 1-arm KB swings
- Supine Scissor Kicks
C. 2 Rounds: 1 minute
- Inchworm Push Ups
- Front Lunges
D. 3 Rounds:
- 5 Dips (Rings or Parallettes)
- 10 Box Jumps
- 15 tire Sit Ups
Surf Athletics CrossFit 